WOD / Blog
09 October 2026
Warm up: Coach’s Choice Strength/Skill: Ring Work: Spend 10 minutes working on ring muscle up progressions. WOD: 25 Minute Partner AMRAP 10 Double Unders 5 Ring Pull Ups 10 Double Unders 5 Ring Push Ups Stimulus/Focus: This partner workout is a little different. It is “I Go, You Go,” but is broken down by movement. […]
08 October 2026
Warm up: Coach’s Choice Strength/Skill: Sumo Deadlift 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. Add result WOD: 3 RFT (24 Minute Time Cap) 750/600 Meter Row 50 Ab Mat Sit Ups 25 Box Jump Overs (30/24) *Masters may step up. Everyone […]
07 October 2026
Warm up: Coach’s Choice Strength/Skill: Shoulder Press 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. Add result WOD: For Time (14 Minute Time Cap) 21-15-9 Shoulder Press (65/45)(45/35) Pull Ups *RX+: (95/65)(65/45) and chest to bar Stimulus/Focus: This is a push-pull workout. […]
10 October 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
06 October 2026
Warm up: Coach’s Choice Strength/Skill: Back Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: Four 5-Minute Rounds 400 Meter Run 20 Box Step Ups 10 Handstand Push Ups *Masters RX: Seated DB Presses (20/15) Stimulus/Focus: Push as hard as you […]
05 October 2026
Warm up: Coach’s Choice Strength/Skill: 3-Position Power Snatch 1 x 1 High Hang, Hang, Power Stimulus/Focus: Spend 15 minutes getting AHAP for one 3-position power snatch (high hang power, hang power, power) Metcon: 10 Minute EMOM One 3-Position Power Snatch (90% of Today’s Heaviest) EMOM Stimulus/Focus: You must get one complex EMOM for 10 minutes. […]